Fresh pistachios (with shell)

Pistachio nuts are not only delicious but also nutritionally wholesome. They have high amounts of proteins, minerals, and fat, predominantly monounsaturated, like that found in olive oil. They are also an excellent source of antioxidants, vitamins E and B6, and iron, calcium, manganese, and potassium, among others. Pistachio nuts help reduce bad cholesterol, increase hemoglobin levels, and prevent heart problems.

Health Tips and Benefits

• A one-ounce serving of pistachios — more nuts per serving than any other nut and contains more than 10% of the Daily Value for dietary fiber, vitamin B-6, thiamin, phosphorus, and copper.
• You can get more dietary fiber from a serving of pistachios than a 1/2 cup of broccoli or spinach.
• Pistachios are especially rich in phytosterols, which are directly associated with lowering cholesterol levels and may offer protection from certain types of cancer.
• A serving of pistachios has as much thiamin as a 1/2 cup serving of cooked rice.
• The amount of vitamin B-6 in a one-ounce serving of pistachios is comparable to a standard three-ounce serving of pork or chicken.
• One serving of pistachios has as much potassium as half a large banana.
• Pistachios are a very high-quality plant source of protein, providing adequate and balanced amounts of essential amino acids. In addition, pistachios are relatively high in nonessential amino acid, arginine, which may play a potential role in the prevention or reduction of cardiovascular disease.
• While pistachios contain fat, the fat is predominantly monounsaturated, similar to that found in olive oil.